The 80/10/10 diet is a nutritional approach defined by a strict macronutrient ratio and a commitment to raw, plant-based foods. It is categorized as a low-fat, high-carbohydrate raw vegan diet, popular within raw food and athletic communities. This structure dictates the source and preparation of all consumed foods, not just the proportions of calories. The philosophy suggests that human beings thrive on a diet sourced maximally from raw fruits and tender greens.
Defining the 80/10/10 Macro Ratios
The name of the diet refers directly to the target caloric distribution of the three main macronutrients: carbohydrates, protein, and fat. Followers aim to derive 80% of their total daily calories from carbohydrates, 10% from protein, and 10% from fat.
The 80% carbohydrate allowance is substantially higher than standard dietary guidelines, which typically recommend 45–65% of total calories from carbohydrates. Conversely, the 10% ceiling for both protein and fat is drastically lower than the general recommendation of 10–35% for protein and 20–35% for fat. Adhering to these tight limitations requires the diet to be composed of foods naturally low in fat and protein, with a high concentration of simple sugars.
For a person consuming 2,000 calories daily, this ratio translates to 1,600 calories from carbohydrates, 200 calories from protein, and 200 calories from fat. The 10% allowance restricts total fat intake to roughly 22 grams per day (since fat contains nine calories per gram). This low-fat threshold sets the diet apart from other raw vegan plans that rely more heavily on high-fat ingredients like nuts, seeds, and avocados.
Food Selection and Daily Application
Achieving the 80/10/10 ratio requires heavy reliance on foods naturally high in carbohydrates and low in fat and protein. The primary calorie source is raw, ripe, non-starchy fruit (e.g., bananas, dates, mangoes, and melons). These fruits provide the bulk of the 80% carbohydrate intake and are promoted for their ease of digestion and high water content.
Tender leafy greens, like lettuce and spinach, are included to provide minerals and fiber. The diet strictly excludes all cooked foods, based on the philosophy that heat degrades nutrients. All animal products, processed foods, and extracted oils are also prohibited.
The 10% low-fat limit necessitates severe restrictions on high-fat raw foods, such as nuts, seeds, and avocados, which are used sparingly. Due to the low caloric density of raw produce, followers often consume a large volume of food to meet daily energy requirements. This results in “volume eating,” where large amounts of fruit are eaten throughout the day.
The Foundational Philosophy and Origin
The 80/10/10 diet was popularized by Dr. Douglas Graham, a nutritionist and former athlete, who introduced the plan in his 2006 book, The 80/10/10 Diet. Graham’s work emerged from the raw food movement and is rooted in the belief that humans are naturally frugivores, meaning our physiology is best adapted to consuming fruit and tender greens. The diet is sometimes referred to as High-Carb Low-Fat Raw Veganism (HCLFRV) or a form of Fruitarianism.
The underlying philosophy posits that the high carbohydrate content of fruit is the optimal fuel source for the human body, providing quick energy. By strictly limiting fat intake to 10%, the diet aims to optimize insulin sensitivity and nutrient absorption. Proponents claim these functions can be impaired by excessive dietary fat. The requirement to consume foods only in their raw state stems from the belief that this preserves enzymes and maximizes the bioavailability of micronutrients.
Key Nutritional Considerations for Adherence
Adhering to the restrictive parameters of the 80/10/10 diet presents specific nutritional challenges, particularly regarding micronutrients and essential fats. Vitamin B12 is virtually absent in all plant-based foods, making routine supplementation non-negotiable for long-term health. Without a reliable external source, a deficiency can lead to serious neurological damage and anemia.
The strict 10% fat limit can make it difficult to obtain adequate amounts of essential fatty acids, specifically Omega-3s, which are necessary for brain and cardiovascular health. While some Omega-3s are found in seeds, the low allowance often requires followers to carefully plan or supplement intake. Protein intake requires careful attention to meet the 10% ceiling, especially for active individuals.
Other nutrients requiring monitoring include Vitamin D and iodine, which is often sourced from iodized salt or seaweed that the diet restricts. Consistent consumption of leafy greens is necessary to provide minerals like calcium and iron within the diet’s framework. Regular monitoring and nutritional planning are advised to prevent deficiencies with this restricted approach.